0:00-15:00 General Warm-up

15:00-22:00 Transition to Workout

22:00-48:00 Workout

48:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Jumping Jacks

20sec Mountain Climbers

10 90/90s

20sec Lying Glute Stretch

—then—

3 Rounds

8/6 Calorie Bike

6 Hang Power Cleans

6 Push Jerks

2) MetCon:

Partner 6 Rounds For Calories, Rounds and Reps:

3 minute Max Calorie Bike

AMRAP 3: 5 Clean & Jerks 2 x Rope Climbs

—2 minute rests between rounds—

*both partners working at the same time, one on bike, one on AMRAP, switch each round, partner picks up where the other left off on AMRAP

*Row is an option if needed because of class size

*Pace: Aggressive: 216/162, 15 Rounds, Solid: 180/144, 13 Rounds, Limit: 144/108, 10 Rounds

Level 1: 6 Double DB Push Press + 6 sit-ups + 6 ring rows

Level 2: 135/95, 10 Sit-ups + 10 Double DB Rows = 2 Rope Climbs

Level 3: 155/105

4) COOL-DOWN